Sleep deprivation can significantly affect our health and well-being; and unfortunately there there’s plenty of confusing information out there on how we can have a good night’s sleep every now and then.

According to a report from the Institute of Medicine, an arm of the National Academy of Sciences, 50-70 million Americans have chronic sleep problems, with as many as 30 million suffering from chronic insomnia. Another American study found that only 5% of adults reported never having trouble sleeping.
Insufficient sleep results in fatigue and consequently motor vehicle accidents which cost at least $48 billion a year, and lost productivity which accounts for another $150 billion each year. While insomnia is a nighttime problem, it may cause daytime issues as well. People with insomnia often complain about:
• Fatigue and daytime sleepiness
• Moodiness
• Irritability or anger
• Lack of concentration and poor memory
• Upset stomach
• Mistakes/accidents at work or while driving

What Causes Sleep Problems?

In recent decades, loss of sleep has increased due to TV shows, computers, longer work days and our fast-pace lifestyles. Other causes:

1. Normal ageing: as we age we tend to sleep less deeply and also need less sleep. Older people also tend to nap during the day which causes difficulties sleeping at night. The ‘not sleeping’ problem becomes worry-some and this frustration or concern in turn leads to more sleeping problems.
2. Stress, worry & anxiety: sleep is easily affected by feelings and emotions.
3. Depression and moodiness: it’s quite common for depressed people to have problems falling asleep and/or they wake up early and then have difficulty to fall asleep again.
4. Surroundings: noise, room temperature, light, and comfort all can affect sleep.
5. Medical reasons: 60 to 70% of people over the age of 65 get out of bed at least once per night to go to the toilet, and many times they have difficulty falling back asleep. Other medical reasons may include pain, medications that interfere with sleep, and emotions of loss or bereavement.

Dangers of Sleep Deprivation
According to the Washington Post not getting enough sleep increases an individual’s risk of developing a number of illnesses. These include but are not limited to cancer, heart disease, and diabetes (due to hormonal changes caused by lack of sleep). Your changes to develop coronary heart disease double with a lack of sleep. It appears that sleep deprivation decreases the function of an individual’s immune system making one more susceptible to illnesses ranging from minor to major. An individual who does not get enough sleep at night may be at a higher risk for colon and breast cancer.
Sleep deprivation can also affect the way we think, act and perform normal activities. During sleep our body and brain is supposed to recover and all repair mechanisms take place during deep sleep. Only during deep sleep (stage 4) our body produces Growth Hormone which is responsible for these recovery and repair mechanisms. Sleep allows both the body and the brain to rest, repair, recover and heal. Without enough sleep the brain and body lose function, power and effectiveness, resulting in physical fatigue but also problems with memory, concentration, problem solving skills, and decision making. Individuals who do not get enough sleep may develop emotional instability, depression, and may in some cases cause hallucinations.
If you are a male, sleep deprivation is also linked to erectile dysfunction because of the drop in testosterone levels with lack of sleep.
Another great danger of inadequate sleep is weight gain and obesity. Less sleep equals more weight! An extensive study showed that people who sleep less than 7 hours are significantly more obese. Those of us who sleep less than 6 hours per day have a 27% increased rate of obesity and those who sleep only 5 hours have a 73% increased rate.
Children who sleep less than 10 hours per day have a 3.5 times greater incidence of obesity compared to children who sleep 12 hours per day. Sleep deprivation at 30 months can predict obesity at the age of 6.
Night shifts average 42 minutes less sleep per 24-hour period.
How does sleep cause weight gain then? Well, less sleep results in less growth hormone. Growth hormone is responsible for recuperation, regeneration, renewing and rebuilding processes within our body during sleep.
Less sleep also increases cortisol, insulin and ghrelin levels, while decreasing leptin. Ghrelin is a hormone, produced by the stomach and pancreas, which stimulates hunger. Leptin is a protein hormone, mainly produced by white adipose tissue, which controls appetite and satiety (feeling of being full).
Less sleep also causes increased daytime fatigue, resulting in less physical activity or exercise. So if you are battling weight problems, keep in mind that not enough sleep is a contributing factor!

How much sleep do we really need?
It’s generally recommended for adults to sleep 8 hours per day, with a minimum of 7 hours. But this not always true! Many studies show that people range between needing 4 and 10 hours or more of sleep per night. The amount of sleep that people need varies from person to person, and also varies throughout life. For example, a newborn baby sleeps 16-17 hours per day and as children grow older they need less and less sleep (about 11 hours around the age of 5 and maybe 8-9 hours as a teenager). By the time someone reaches the age of 30 they may need less than 8 hours, and many older people need even less than 6 hours. Not only does the need for sleep vary with age, but it also varies from person to person depending on the activity level. A retired person may require less sleep than a person with a full-time job and a young family.
Stay tuned for Dr. Mike’s upcoming articles on sleep deprivation:

Dr. Mike’s Natural Health Program: Fall Asleep Naturally
Dr. Mike’s Natural Health Program: Natural Sleep for Life

Yours in Optimal Health,

Dr. Mike.

Resources:
generalmedicine.Suite101.com: Dangers of Sleep Deprivation: Harmful Effects of Too Little Shut Eye – by Julie Ackendorf
Associatedcontent.com

Apples’ healthy facts are extensive, and everyone should make a point to get their daily regular consumption of fruits and vegetables. “An apple a day keeps the doctor away” is a commonplace English phrase, but does it really hold true?
The phrase itself most likely originated in Wales as the earliest known example of its use in print makes that claim. The February 1866 edition of Notes and Queries magazine includes this: “A Pembrokeshire proverb: Eat an apple on going to bed, and you’ll keep the doctor from earning his bread.” A number of variants of the rhyme were in circulation around the turn of the 20th century. In 1913, Elizabeth Wright recorded a Devonian dialect version and also first known record of the version we use now, in Rustic Speech and Folklore: “Ait a happle avore gwain to bed, An’ you’ll make the doctor beg his bread”.
What makes an apple so special? Why is it that we never hear an orange or a banana a day keeps the doctor away? Apples have properties that no other fruits have and its benefits have been proven over time. This popular fruit is said to have properties that are a muscle tonic, diuretic, laxative, antidiarrheal, antirheumatic, and stomachic.
Americans consume an average of 20 pounds of apples a year, which comes to approximately 1 apple a week. While an apple a week is better than nothing, it’s not enough to enjoy all its health benefits. Eating apples is part of balanced and healthy lifestyle, promoting longevity. So why limit yourself to only one apple per week?

Top 10 reasons to eat an apple a day

1. Apples are low in calories. A regular, medium size apple contains approximately 80 calories. Apples are therefore a great substitute for unhealthy snacks such as candy and chocolate (or even fast food) since apples also contain sugar but only have 20-25% of the calories (compared to most junk snacks).

2. Apples prevent tooth decay. Tooth decay is a bacterial infection that seriously damages the structure of our teeth. The juice of the apples has properties that can kill up to 80% of bacteria. Eating raw apples also gives the gums a healthy massage and cleans the teeth. I guess an apple a day also keeps the dentist away!

3. Apples contain lots of fiber which adds bulk, aiding in the digestive process. A 5 ounce apple contains a whopping 3.7 grams of pectin, a soluble fiber found in apples, which encourages the growth of beneficial bacteria in the digestive tract. Fibers also assist in purging our body from toxins, and promote healthy bowels and natural, comfortable elimination. The malic and tartaric acids in apples inhibit fermentation in the intestines. Green apples act as a liver and gall bladder cleanser and may aid in softening gallstones.

4. Apples are a good source of potassium, folic acid, and vitamin C. Vitamin C helps maintain the immune system, speeds up healing and also prevents bruising and bleeding gums. Additionally, there are trace amounts of B vitamins, iron, magnesium, and zinc in apples.

5. Apples are rich in flavonoids (powerful antioxidants) and therefore help prevent heart disease, both coronary heart disease and cardiovascular disease. The pectin in apples aids in reducing high cholesterol as well as blood sugar, which is absolutely great for people with coronary artery disease and diabetes.

6. Apples contain phenols, which simultaneously reduce ‘bad’ cholesterol and increases ‘good’ cholesterol. Apples prevent LDL cholesterol from turning into the dangerous oxidized LDL. It’s easy to control your cholesterol naturally without the use of cholesterol-lowering drugs such as ‘Statins’.

7. Apples promote healthier lungs. Research at the University of Nottingham Research shows that people who eat 5 apples or more per week have less respiratory problems, including asthma.

8. Apples help prevent cancers such as colon cancer, prostate cancer and breast cancer in women. This is because of the flavonoids and fiber content, but you will have to eat the seeds! These seeds contain vitamin B-17 which carries the cancer fighting ability. Watch G Edward Griffin’s “A World Without Cancer – The Story of vitamin B17”.

Apple seeds are considered edible, but caution must prevail. Because they contain a small amount of cyanide, apple seeds can only be tolerated in small amounts.

9. Apples protect your brain from brain disease. According to Cornell University researchers, apples contain phytonutrients such as quercetin which prevent neurodegenerative diseases like Alzheimer’s and Parkinsonism.

10. Because of their high water content, apples are cooling and moistening and aid in reducing fever. Simply grate them and consume when feverish. Steamed apples sweetened with honey are beneficial for a dry cough and may help to remove mucus from the lungs.

Which apples are the best?
Apples come in many varieties, colors and tastes and all of them are healthful.
America’s own Red Delicious apples are on top of the antioxidant heap. Popular breeds Macintosh and Golden Delicious were also ranked in the top five. The whole study was published in the Journal of Agriculture and Food Chemistry (Canada). Among the study’s findings are that breeds of apples vary greatly in their antioxidant content – the top-seeded Red Delicious variety had more than 6 times as much as the lowest-ranked breed, Empire. The article also speculated about whether this new-found antioxidant boost from apples will spur the apple industry to develop inventive new ways to extract these compounds from the skins (which are typically discarded for most applications, like pie-making and juicing), or if new genetic engineering technology will enable scientists to breed even more antioxidant-rich “super apples.”

Dr. Mike’s Apple Tips
Only purchase and consume fresh apples, organic apples or apples that passed high quality control standards. You don’t need the pesticides or the corn-wax that makes them look pretty in the store! Seek out those apples that have not been waxed. Farmers’ markets are the best place to buy them without paraffin.
Do not peel your apple because most plentiful and beneficial nutrients are just under the skin. Though there are some of these powerful compounds and antioxidants in the juicy flesh of the fruit, the bulk of the antioxidants are contained in the skin – as much as 6 times more!
Apples keep best and longest when refrigerated. Unrefrigerated, apples can become mushy in just two or three days. Purchase them at farmers’ markets where you know they have probably been picked the day before market or at supermarkets where they are kept cool. Apples should be firm and blemish-free.
To prevent cut apples from turning brown, a result of oxidation, toss them with citrus juice. The juice of oranges, lemons, or limes will work equally as well. If you want to include chopped apples in a fruit salad, allow them to marinate a few minutes in the citrus juice before adding them to the salad bowl.
Feel like snacking on an apple? With so many delicious varieties available, you can bite into a fresh, crisp apple and have a joyfully different taste adventure every day of the week.
• Pack an apple in your brown bag lunch.
• Include a colorful variety of apples on your picnic menu. They have great keeping qualities and will do fine without refrigeration for the day.
• Add chopped apples to your tossed salad. It adds little bursts of sweetness and makes salad special.
• Add crunch to a fruit salad with diced apples.
• Apples and a savory creamy vegan dip make great partners at a party.
• If you are fortunate enough to have a juicer in your kitchen, you can enjoy fresh apple juice throughout the year.
• Start your day with an unbaked apple. In a bowl, combine raisins, nuts, chopped dried pineapple, chopped dates, and sprouted buckwheat. Core the apple, fill the cavity with some of the fruit-nut mixture, and surround the apple with the remainder. Enjoy this breakfast dish with a knife and fork.

Yours in Optimal Health,
Dr. Mike

Resources:
Succeedwiththis.com
Gary Martin – Phrases.org.uk
Chetday.com
Dr. William Campbell Douglas – www.healthiertalk.com
G Edward Griffin – A World Without Cancer: The Story Of Vitamin B17

Health benefits of onions are much more extensive than one might think. The onion, also called the ‘king of vegetables’ is a member of the lily family, a close relation of garlic. Garlic and onion are two vegetables that make various dishes so delicious and put some great smelling aroma in your kitchen. Onions are what we call ‘pungent’. The smaller the onions, the more pungent they are…they make your eyes water when you cut them due to the release of organic sulpher. There are many varieties of the onion: white, yellow, red and green globes. They also differ in size, color and taste. The smaller onions come in many varieties such as the green onion, or scallion which includes chives, leeks and shallots.
Onions are surely on the list of super foods and when you learn about their amazing health benefits you may want to include them in more meals!

Nutritional and health benefits of Onions:
There is considerable variation in composition between different varieties and they also vary with the stage of maturity and the length of storage.
Onion is a powerful anti-septic that is rich in vitamins A, B and C. It’s a potent source of folic acid, calcium, phosphorus, magnesium, chromium, iron, molybdenum, potassium, copper and dietary fiber.
In general, the stronger the onion, the healthier. More tears when cutting equals more protection against disease and infection. Also, the best benefits are received when onions are eaten raw. You just have to get the good information past the bad breath!

Health Benefits
Ancient records reveal that onions have been used as far back as 4000 B.C. as a cure-all for many illnesses. In WWII, the vapors of onion paste were used to reduce the pain and accelerated the healing of soldiers’ wounds.
Even now, we find many medicinal properties from this dynamite bulb:
Anemia: The high content of iron in onion makes it beneficial for the treatment of anemia.
Anti-coagulant: Just by eating half a medium raw onion daily can significantly lower cholesterol and help prevent heart attacks. Onions may also lower triglycerides.
Anti-inflammatory: The anti-inflammatory agents in onion are useful in reducing the symptoms of inflammatory conditions such as arthritis and gout.
Anti-septic, anti-bacterial: Fights infection bacteria, including E.coli and salmonella, and is effective against tuberculosis and infections of the urinary tract, such as cystitis.
Blood pressure: Whether you eat it raw or cooked, onions help to lower blood pressure naturally. It also thins the blood, dissolve blood clots and clear the blood of unhealthy fats.
Cholesterol: Eating half a medium raw onion daily significantly helps to correct thrombosis, lower the LDL cholesterol and prevents heart attacks.
Colon and ovarian cancer – prevention: Fructo-oligosaccharides in onions stimulate the growth of good bacteria in the colon and help reduce the risk of tumors developing in the colon.
Constipation and flatulence: Add plenty onion in your cooking to help relieve chronic constipation and flatulence.
Diabetes: Chromium in onion helps diabetics’ cells respond appropriately to bringing down the insulin level and improve glucose tolerance.
Diuretic and blood cleansing: Help counter fluid retention, urinary gravel, arthritis and gout.
Ear disorder: In some culture, cotton wool is dipped into onion juice and put into the ear to stop ringing in the ear.
Hair loss: A study has shown that applying onion juice on scalp twice a week for 2 months will cause hair re-growth. Definitely cost much less that those hair tonic.
Immune booster: The pungency increases blood circulation and causes sweating. Useful in cold weather to ward off infection, reduce fever and sweat out colds and flu.
Osteoporosis: A compound has recently been identified in onions which prevents the activities of breaking down bone. Therefore onions are especially beneficial for women who are at risk for osteoporosis as they go through menopause.
Respiratory: Mix equal amounts of onion juice and honey and take 3-4 teaspoons of this mixture daily. It helps liquefy mucus and prevents its further formation. It is also one of the best preventative potions against the common cold, flu and asthma.
Sexual debility: Onion is a potent aphrodisiac and stands second only to garlic. For this, the white variety is most effective.
Urinary tract infection: Boil some onion in water till half of the water evaporated. Sieve the onion water, leave to cool and drink. The anti-bacterial properties help to relieve the burning sensation in urination.

Onion Consumption Tips
When buying onions, choose onions that are well-shaped, have dry and crisp outer skins. Avoid those which are already sprouting or have signs of decay, wilting or discolored tops. Choose the strongest-smelling onions provide the most health benefits. The best choice is shallots, followed by yellow onions, red onions, and then white onions. As a general rule, the more an onion makes your eyes water, the better it is for your health.
Uncut onions should be stored in a cool (or room temperature), dark (to prevent the roots from growing), dry (well-ventilated) place, while cut onions should be either placed in a sealed container or wrapped tightly in plastic wrap and refrigerated immediately. If cut onions aren’t covered, their nutrient content diminishes rapidly due to oxidation (use them within 2 days). Freezing chopped onions is not recommended because they lose much of their flavor. Do not put onions together with potatoes as they will absorb the moisture and ethylene gas from potatoes and rot faster.

To prevent tears when cutting onions, chill the onions for about an hour before peeling, or peel them in a tub of water. It’s the sulfur compounds that are released in the air that irritate the eyes.
As with other herbs, spices, and produce, raw and fresh onions provide maximum health benefits. However, many people can’t tolerate raw onions. Research studies have indicated that the beneficial flavonoid ‘quercetin’ (also found in caffeinated teas and red grapes) isn’t destroyed by most cooking methods, though it is decreased by boiling. However, other compounds may be destroyed by heat, so onions should be cooked just long enough to make them tolerable in order to preserve their health-promoting phyto-nutrients.
Caution
Even though onions have many health benefits, they are also very potent. As in anything good, always remember to take only in moderation.
Yours in Optimal Health,
Dr. Mike

Resources:
food-facts.suite101.com/article.cfm/maximizing_the_health_benefits_of_onions#ixzz0cQhdSiOX
www.juicing-for-health.com
www.wellsphere.com
www.food-facts.suite101.com

Arthritis relief from cold weather and/or rainy conditions can often be a difficult remedy to come by. Bluntly stated, arthritis pain is either due to inflammation or joint stiffness. That’s why the prescription drugs for arthritis are mainly anti-inflammatory drugs. However, in this article we are not going to elaborate on the side-effects and health hazards of these COX-1 and COX-II inhibitors.

So, we need to provide the body with some highly effective, all natural, anti-inflammatory supplements or foods. The following nutrients can assist your body in managing and even abolishing the chronic inflammation:

1. I suggest concentrated, pure Ginger (a very natural potent ant-inflammatory agent).
2. Since our pancreas drastically reduces the production of fibrolytic and proteolytic enzymes after the age of 27 (yeah, I know…how did they come up with this number? who knows!), we need to ingest high quality fibrolytic and proteolytic enzymes. The #1 function of these enzymes is anti-inflammatory. The most potent formula is Vitalzym.
3. Fish oils, fresh pineapple (bromelain), apple cider vinegar, and potent aloe vera among many other foods also have strong anti-inflammatory properties.
The next step would be to deal with damaged cartilage and tissues surrounding the inflamed joints. We need to find out which nutrients could assist in re-building the cartilage and tissues! In this case, it may be sulpher (such as in onions and garlic), glucosamine, chondroitin, and others. Make sure you supplement with products that pass the ‘Criteria To Select the Right Supplements’!

Also, make sure you limit nutrients that may aggravate certain symptoms; for example: milk, red meat and table salt in the case of arthritis.

And – of course – protect your joints and body against the cold weather, rain and wind. Cold constricts the arteries and veins in your body, thereby slowing down circulation and blood supply to the joints and tissues. Make sure you stay warm and take advantage of hot packs, whirlpools etc. Oh, I know what you are thinking…shouldn’t I use cold packs if I have inflamed joints? Most conventional doctors (and even therapists) would agree, but I don’t! Out body’s inflammatory process is a healing response and the cold slows down or inhibits this healing response…plan and simple!

Yours in Optimal Health,

Dr. Mike.

Which is healthier; butter or margarine? Who comes out on top in terms of fat content (transfats and saturated fats), as well as in their calorie capacity? Should we spread that stuff on our sandwiches and/or bake with it? Let’s look at some facts…

Both contain plenty of calories. Regular butter contains a whopping 1628 calories per serving (one serving size is 1 cup or 227 grams) of which 1618 calories come from fat. Margarine contains a similar amount of calories. If you are concerned about your weight or if you want to maintain your optimal weight, omit your butter or margarine.

Next, butter is much higher in saturated fats than margarine (8 to 5 ratio) and just 1 cup of regular butter will get you 583% of the daily recommended intake. Of the 227 grams (1 serving size), 184 grams are fat of which 117 grams is saturated fat…WOW! So the bad thing about butter is that it’s almost nothing but saturated fat. Diets high in saturated fat have been correlated to atherosclerosis and coronary heart disease, elevated cholesterol levels (which is not really relevant), and cancers such as breast cancer, prostate cancer and cancer of the small intestine. Regular butter is also high in sodium which may increase blood pressure.

Regular butter does contain some vitamin A among some other nutrients (small amounts of vitamin K, D, E) and many people still assume butter has many nutritional benefits because butter is made of milk. After all, butter is just a very concentrated form of fluid milk. We already established that milk is nothing more than a poison. Read my article: Milk myths put to rest, or visit notmilk.com.

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But margarine is even worse…

Margarine was originally manufactured to fatten turkeys. When margarine actually killed the turkeys, the people who invested into this research now had to figure out what to do with this product to get a return on their investment and prevent a huge loss. Since this white substance had no food appeal at all, they decided to add some yellow coloring and some new flavorings into the mix and promote margarine as a substitute for butter. Clever for sure!

Eating margarine can increase heart disease in women by 53% compared to eating the same amount of butter, according to a recent Harvard Medical Study. It’s the very high trans-fatty acid content that triples the risk of coronary heart disease. Margarine consumption also increases total cholesterol and LDL (this is the ‘bad’ cholesterol) and lowers HDL cholesterol, (the ‘good’ cholesterol)…but again, I personally don’t think that matters at all! What does matter is that margarine increases the risk of cancers up to five times, has shown to lower the quality of breast milk, decreases immune response, and decreases insulin response.

And here’s WHY: it’s even more unnatural than butter. Did you know that margarine is just ONE MOLECULE apart from being a PLASTIC, and that margarine shares 27 ingredients with PAINT?

This is because margarine is hydrogenated, which means that hydrogen is added. Hydrogen changes the molecular structure of the substance it’s added to. The body can’t recognize foreign, un-natural substances and can’t metabolize them easily, resulting in cellular mutation which explains the cancers. These facts alone were enough to have me avoiding margarine for life and anything else that is hydrogenated.

Don’t believe me? Why don’t you try the following experiment for yourself (and involve your kids while explaining the facts above). Purchase a tub of margarine and leave it open in your garage or shaded area. Within a couple of days you will notice a couple of things:

(1) Unlike with any other ‘real’ food there will be no flies. Not even those pesky fruit flies will go near your margarine (that should tell you something).

(2) The margarine will not rot, or smell differently because it has no nutritional value. Nothing will even grow on it. Even microorganisms and bacteria will not find a home to grow. Why? Margarine is pretty much a plastic. So, would you melt your Tupperware and spread that on your toast? I guess not! Share this experiment with your loved-ones and friends if you want to ‘butter them up’…

Conclusion:

Please choose butter over margarine, and really limit your butter consumption…if possible just eliminate this bunch of saturated fat derived from poisonous milk!

There are no real healthy substitutions for butter and they don’t taste as good either; and most of them contain hydrogenated oils anyway. Some healthier choices are virgin olive oil (which you can also use to substitute your baking butter with), organic jam or some raw honey.

Yours in Optimal Health,

Dr. Mike.

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Lindsay Lohan, like so many other young people, often forgets about the negative health effects of alcohol and excessive partying. Newspapers, magazines, and the internet are constantly reporting on – yet another – outrageous party Lindsay Lohan attended, and demanded all attention. Whether it’s getting stupidly drunk and wasted, or getting high on drugs, or kissing guys or girls in public…she makes it work somehow, doesn’t she? But how does a lavish lifestyle like Lindsay’s affect one’s physical health (not to mention mental and emotional health)?

Effect of Stimulants on the Body

Stimulants such as alcohol, certain medicines, recreational drugs, amphetamines, caffeine, nicotine etc. are psychoactive drugs which induce temporary improvements in either mental or physical function or both. Examples of these kinds of effects may include enhanced alertness, wakefulness, increased risk-taking behavior among others. However, these temporary improvements seem to rapidly transform into a false sense of confidence and locomotion, poor coordination, distorted visual perceptions, poor judgment, etc.

Due to their effects typically having an “up” quality to them, stimulants are also occasionally referred to as “uppers”. As the effects of the stimulants begin to wear off, you may experience a level of fatigue that is worse than when you first took the stimulant. This exhaustion results in further impaired reflexes and concentration. Stimulants produce these various effects by enhancing the activity of the central and peripheral nervous system through a number of different pharmacological mechanisms, the most prominent of which include facilitation of norepinephrine (noradrenaline) and/or dopamine activity.

Long-term effects of stimulants

The one-in-a-while party where one overindulges on alcohol won’t do that much harm, but when the consumption of alcohol, drugs and/or other stimulants becomes a regular activity it will pay its toll for sure! Known long-term side-effects of stimulant use include:

Impotence

High blood pressure

Heart failure

Chronic sleep problems

Extreme mood swings

Compulsive repetition of actions

Paranoia/anxiety/depression/irritability/suspiciousness

Weight loss

Panic attacks/seizures

I guess you agree it’s not worth all that partying, is it? The problem is that people get addicted to these stimulants: smokers, alcoholics and drug abusers.

SO, let’s shed some more light on alcohol abuse in this article…

What kind of drinker are you?

If you drink on social occasions only (party, restaurant, pub with friends) and otherwise do not crave alcohol, you are what we call a ‘social drinker’ or even better a ‘sensible drinker’. If you are otherwise in good health, the occasional alcohol will do you no harm.

A ‘hazardous’ drinker is a social drinker who drinks too much and often suffers from a hangover. The hazardous drinker usually enjoys alcoholic drinks not just in social settings but also consumes them daily at home. The hazardous drinker will encounter some health problems in the long-term. The self-help tips below will help the hazardous drinker to become a sensible drinker again.

A ‘harmful’ drinker drinks more alcohol than his/her body can tolerate and the alcohol consumption is currently causing some problems. You may feel less energetic, bloated, suffer from mood swings and feel unhappy, you argue with your partner about your drinking problem and you spend too much money drinking.

The ‘dependant’ drinker needs a drink all the time and drinks way too much. Without alcohol the dependant drinker starts shaking and sweating, and feels anxious and sick. This drinking problem affects job performance and other aspects of life. The dependant drinker is afraid to cut down because of the feelings it may provoke.

Lindsay Lohan is obviously a harmful or probably even a dependant drinker; but what are you? Be truthful and get help if needed. If you are a ‘hazardous’ or ‘harmful’ drinker, the self-help tips below may suffice to get you back on track andprevent a burden on your health.

How to Control Your Drinking?

First of all, for a complete self-analysis, please download or print the pdf-file below for FREE! This self-help guide is a courtesy of Northumberland, Tyne and Wear NHS Trust, UK.

Step 1: Planning

You will need to transform ‘bad’ habits into ‘good’ habits which will take some time. The first step is to take control of your drinking by planning when and how much you will drink:

1. Use a drinking dairy and plan when and how much you will drink
2. Identify high-risk times, for example weekends, a night out with friends, after a hard days work etc.
3. Pick at least 2 days a week you will not drink alcohol at all
4. On the days you do plan to drink, pick the time you will leave the bar or go to bed and follow through
5. Keep track of what you really consumed versus what you planned to consume
6. Plan to eat before drinking and try to eat while drinking

Step 2: Cutting back

Start to reduce the amount of alcohol you use by trimming back at times you will least miss it:

1. If you plan to go out for a drink, don’t have a drink at home before you leave
2. Start drinking at a later time in the evening and set a time before which you will not drink
3. If you drink spirits, gradually use more and more of the ‘mixer’ (soda, tonic, ginger ale, lemonade) and less and less of the spirit
4. If you drink wine, buy smaller glasses and choose wine with a lower alcohol content
5. If you drink beer or lager, stick to standard strength and avoid premium varieties

Step 3: Alternatives

Substitute some drinking time with other activities:

1. Initially, pick one day a week you usually drink and substitute with another activity, for example exercise, going to the movies, a play-date with the kids etc.
2. If you tend to drink at home, start experimenting with other, non-alcoholic drinks and find some that you like. Also try the Mind-to-go drink (as a shot) as a substitute for shots and spirits.
3. If you plan to go out and drink with friends, offer to be the designated driver
4. If consuming alcohol, alternate alcoholic with non-alcoholic drinks

For hangovers, please refer to the following article (SEO5 team to insert article link).

If you gained weight because of the excessive use of alcohol (yes, alcohol turns into sugar), check out our Sensible Weight Loss Program.

If you are a harmful drinker or a dependant drinker and the above self-help tips do not work for you, please contact your local AAA and visit a licensed acupuncturist who specializes in addiction.

Yours in Optimal Health,

Dr. Mike

Hangover cures can come in handy no matter the season, but they are especially relevant during the holidays. Between stress, families and work parties, showing restraint can be tricky at this time of year. I would like to share my tips on surviving the day after – hangovers, headaches, nausea etc.

First, there are two major reasons why we get a hangover. The first one is dehydration and the second reason is a buildup of acetaldehyde, which results from the breakdown of alcohol in our body.

The diuretic effect of alcohol means that you not only lose water but also electrolytes and potassium. To alleviate the pain and symptoms of a hangover, it’s therefore important to drink plenty of water when you first wake up and continually throughout the day. To restore the loss of electrolytes, I recommend eating antioxidant-rich fruits like strawberries, blueberries and bananas, which reduce the inflammatory response of alcohol. You should also replenish with fruit juices and smoothies.

I also recommend freshly grated or puréed ginger. Ginger detoxifies the liver and helps repair the organ that has been working in overdrive all night long. It also decreases nausea and GI-symptoms. I also suggests taking liver-detoxifying supplements like milk thistle pills, glutathione and dandelion extract mixed with water – all of which help promote recovery.

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Finally, force yourself to exercise – it speeds up your metabolism and encourages sweating, which helps clear out the rest of the alcohol. Keep it simple though…try low-impact activities like walking and low-resistance weight training. Exercise will help stimulate your liver and replenish the water and nutrients that have been stripped from the body.

Homemade Hangover Cure

Ginger Fruit Smoothie
1 tbsp pureed ginger or (even better) PURE CONCENTRATED GINGER
1/2 cup each of blueberries and strawberries
1 banana
1 cup of milk
2 tbsp flax seeds
1 cup ice

Blend together. Add a touch of honey for sweetness if you prefer. This recipe will make 2 big smoothies. Serve with a side of scrambled eggs for the ultimate hangover fighter. This smoothie is high in antioxidants, potassium, omega-3’s, and the ginger will help detoxify the liver and relieve nausea.

Yours in Optimal Health,

Dr. Mike

Resources: www.glow.ca

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All-natural, Pure Concentrated Ginger (5 FL. OZ)

No sugar, No colorings, No preservatives, No water added.

Great for tea and salads.

$11.95 (S&H $4.50)

The health benefits of eating dark chocolate can be traced back to the fact that chocolate is made from plants. In fact, many of the health benefits associated with dark vegetables are also true for dark chocolate. These benefits are derived from flavonoids, which act as antioxidants. Dark chocolate contains about 8 times more antioxidants than strawberries for example. Antioxidants protect the body from aging caused by free radicals; these free radicals cause cellelur damage and can lead to multiple disease, including heart disease.

Dark chocolate is good for your heart. A small bar of it every day can help keep your heart and cardiovascular system running well. Studies have shown that consuming a small bar of dark chocolate every day can reduce blood pressure in individuals with high blood pressure. The mechanism of action is thought to be that the flavonoids stimulate the production of nitric oxide, and balance certain hormones in the body. Dark chocolate has also been shown to reduce LDL cholesterol (the ‘bad’ cholesterol) by up to 10 percent.

Other Benefits of Dark Chocolate

It tastes good and it stimulates endorphin production, which gives one a feeling of pleasure. Dark chocolate contains serotonin, which acts as an anti-depressant; and it also contains theobromine, caffeine and other substances which are stimulants.

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Doesn’t Chocolate contain a lot of Fat?

Yes it does, and most of the fat is saturated…that’s the bad news! The fats in chocolate are 1/3 oleic acid, 1/3 stearic acid and 1/3 palmitic acid. Oleic Acid is a healthy monounsaturated fat that is also found in olive oil. Stearic Acid is a saturated fat but one which research shows has a neutral effect on cholesterol. Palmitic Acid is also a saturated fat, one which raises cholesterol and heart disease risk.

Chocolate remains a high-calorie, high-fat food. Most of the studies done used no more than 100 grams, or about 3.5 ounces, of dark chocolate a day to get the benefits. One bar of dark chocolate has around 400 calories. If you eat half a bar of chocolate a day, you must balance those 200 calories by eating less of something else. Cut out other sweets or snacks and replace them with chocolate to keep your total calories the same. Dark chocolate has far more antioxidants than milk or white chocolate. These other two chocolates cannot make any health claims.

Dark chocolate has 65 percent or higher cocoa content. Only a few things can caress the human soul as pleasantly and positively as chocolate. Its effect remained for a long time a sweet secret of this delicious strong-tasting food. In recent years, scientists explained it by discovering plant hormones of “happiness and love” in cocoa beans, similar to those that a brain of a person in love produces. Chocolate is also a delicacy, affecting human emotions and your taste and sense of smell. So enjoy the wonders of ORGANIC DARK chocolate in moderation.

Yours in Optimal Health,

Dr. Mike.

Resources: Healthcastle.com

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Boosting your immune system can be easily acheived by adding the right foods to your diet. Nuts are an excellent source of plant protein and they can also help fight heart disease and boost immunity.  Most people think that nuts are high in calories and fat… and they are right! Nuts are quite calorically dense. 15 cashews, for instance, deliver approximately 180kcal.  If you can restrain yourself from overeating them, nuts can definitely be a part of a healthy diet.

Researchers found that people who eat nuts regularly have lower risks of heart disease. In 1996, the Iowa Women’s Healthy Study found that women who ate nuts >4 times a week were 40% less likely to die of heart disease. Two years later, another study conducted by the Harvard School of Public Health found a similar result in another group of women subjects. Furthermore, potential heart health benefits of nuts were also found among men. In 2002, the Physician’s Health Study found that men who consumed nuts 2 or more times per week had reduced risks of sudden cardiac death.

They’re packed full of protein and are a good source of healthy fats, not to mention all the vitamins (including antioxidants) and minerals they contain. They are rich in fiber, phytonutrients and antioxidants such as Vitamin E and selenium.  Nuts are also high in plant sterols and fat – but mostly monounsaturated and polyunsaturated fats (omega 3 – the good fats) which have all been shown to lower LDL cholesterol.

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Nuts are one of the best plant sources of protein. The amino acid Arginine is also present in nuts which, as stated in a recent article on impotence, can help overcome erectile dysfunction. Arginine has also been found to boost immunity and lower elevated blood pressure levels. In addition, certain nuts like pecans, walnuts and almonds contain Tryptophan – another amino acid that stimulates the production of the ‘feel good’ hormone serotonin in your brain, which can help ward off depression and promote a more relaxed state.

Another reason to eat more peanuts is because they’re an excellent source of B vitamins, including folate, riboflavin and niacin. All of which are essential for healthy metabolism and growth; a deficiency of them can cause muscle degeneration and fatigue. Like peanuts, walnuts also have important benefits for your heart because of the omega 3 and omega 6 fatty acids they contain. Both omega 3 and omega 6 are also needed for maintaining healthy joints and brain function.

Another must are Brazil nuts. A recent study conducted at the University of Illinois in the US suggests that Brazil nuts may play a vital role in preventing breast cancer. According to the scientists who carried out the study, this benefit is probably a result of the high amounts of selenium they contain. Selenium is a powerful antioxidant that helps neutralize harmful free radicals that can attack healthy cells and increase the risk of serious conditions like heart disease and cancer – including breast cancer as already mentioned, and lung, bowel and prostate cancer.

The list of health benefits attached to each individual nut is endless. Other nuts that are particularly good include: pistachios for their high iron, protein and fiber content and high levels of magnesium, which helps control blood pressure; hazelnuts because they are one of the richest sources of the antioxidant vitamin E; and cashew nuts for their high iron content which is needed to make hemoglobin – the red pigment in the blood.

Obviously it goes without saying that nuts should not be eaten by anyone with an allergy to them. The British Nutrition Foundation recommends that if you have a family history of nut allergies you should avoid nuts when pregnant and should not give them to your children to eat in their early years.

So, nuts are good for you. Try to buy the organic, raw, natural ones of course and consume regularly but in moderation. Nuts are good for you, but don’t go nuts on them!

Yours in Optimal Health,

Dr. Mike

Resources: The Health Science Institute, UK

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Eating too much ketchup can be very unhealthy in the long run, contrary to popular belief. Along with mayonnaise, mustard, ranch and barbecue sauces among many others, ketchup – also known as tomato sauce, red sauce or Tommy sauce – is a popular condiment, and not only in the United States. Most people dip or even ‘bath’ their hamburgers, fries, sandwiches, and grilled or fried meats with ketchup. Ketchup is also used as a base for other sauces and can be found in most restaurants and in almost every household. Many children today even consider food to be just a convenient way to eat ketchup. And that’s unfortunately not much of an exaggeration. Many children will eat ketchup indiscriminately if you let them. So, the question is whether this obsession with ketchup poses a health hazard. Most of us assume that ketchup isn’t that bad because ketchup consists mainly of tomatoes and tomatoes are good for us. So, it must be healthy, right? Actually, it is not as healthy as you may think.

Although ketchup’s main ingredient is tomato puree, it does have other ingredients. It’s those other ingredients that make ketchup a real health hazard. Sugar, vinegar and salt are some of the other main ingredients found in ketchup.

Sugar & Spice

First, ketchup is loaded with sugar disguised as “fructose”. Depending on the brand, 25 to 35% of ketchup is sugar. Most people think of fructose as a natural fruit sugar. After all, it’s one of the principal sugars (along with glucose and sucrose) in fruits. But in fact, the amount of fructose in most fruits is relatively small, compared with other dietary sources. Fruit also contains many beneficial nutrients, including fiber, which slows the absorption of sugars.

The fructose found in processed foods, however, is another story. Although Americans have actually decreased their intake of sucrose (table sugar), the amount of fructose in the American diet has ballooned over the past 30 years. The reason is that food makers have replaced sucrose (garden-variety table sugar) with “high-fructose corn syrup” (HFCS) to sweeten foods and beverages. Since the early 1980s, the average person’s consumption of HFCS has more than tripled, from about 19 pounds to 60 pounds per person annually.

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Despite the natural-sounding ring of fructose, HFCS does not come from fruit. Instead, it’s a highly purified blend of sugars (typically 55 percent fructose and 45 percent glucose) derived from corn. Because the fructose in HFCS is part of a man-made blend (as opposed to the natural compound of sugars found in fruit), the body metabolizes it very differently from other sugars.

In a study published in the June 2008 Journal of Nutrition, researchers reported that increased consumption of fructose doubled the subjects’ lipogenesis — that is, their ability to make fat — when compared with glucose. In addition, the fructose led to higher levels of triglycerides, a blood fat that is an independent risk factor for heart disease. These findings confirmed other research along the same line.
Another study, published in the July 2008 Archives of Internal Medicine, found that African-American women who regularly consumed either soft drinks (sweetened with HFCS) or fruit juices were far more likely to develop type 2 diabetes. What’s the problem with fruit juices? They are a more concentrated source of sugar and they lack the fiber of fresh fruit that would blunt increases in blood sugar. Worse, some brands of juice even have added HFCS and more sugars overall than soft drinks!

Fructose might also alter appetite, increasing hunger and cravings for sweet foods. According to some research, fructose decreases levels of leptin, a hormone that normally suppresses hunger. At the same time, it raises levels of ghrelin, a hormone that stimulates hunger. The result is that people feel hungrier, eat more, and pack on pounds.

Some researchers have argued that the consumption of fructose by children may program developing brains with an intense desire for sweets, leading to a lifelong over-consumption of sweets and an increased risk of overweight, diabetes, and related health problems.

Solution: refrain from added sweeteners (HFCS, fructose, sucrose, glucose, corn syrup) and satisfy your sweet-tooth with the sweetness from whole fruit. Fruit provides a wealth of good nutrition — especially high-fiber, non-starchy fruits such as berries, nectarines, and apples. Even more importantly, eliminate (or at least drastically reduce) the consumption of soft drinks and fruit juices. A typical 12-ounce soft drink, sweetened with HFCS, provides the equivalent of 12 teaspoons of sugars and about 150 calories. Some brands of fruit juice are even worse. Bottom line: If you see the word fructose on a product label, think twice.

Let’s get back to ketchup…besides the overload of sugar in the form of HFCS, ketchup also contains several spices which are usually not listed, except for the onion powder. These spices most likely do not cause a health hazard.

High Sodium, High Blood Pressure

Ketchup is high in sodium. One tablespoon can contain up to 190 milligrams of sodium and it’s rare that someone only uses one tablespoon. Combined with the many other places that sodium appears in your diet, that can be a huge problem. So, if you have high blood pressure or want to limit your intake of sodium for other reasons, ketchup might not be the right condiment for you. The good news is that there are brands, such as Hunt’s, that have a no salt added version of their ketchup. However, don’t substitute ketchup with steak, Worcestershire, barbecue or cocktail sauces. They have even more sodium than ketchup does.

Vinegar

Vinegar is believed to help emulsify fat and maintain a healthy blood sugar level, but vinegar is also very acidic. Be aware that your body only functions optimally in an alkaline environment and that an acidic body is grounds for multiple health problems and diseases. For more information on acidity, alkaline forming foods and pH-balance please review the related articles on this website.

Tomatoes and Lycopene

There’s nothing wrong with tomatoes, especially when they are organic. Everyone always talks about the lycopene in tomatoes and how it’s beneficial to prevent prostate cancer in men, and that’s completely true BUT the amount of lycopene in your ketchup won’t do the job. You will need to supplement with an organic tomato concentrate.

Excellent Homemade Ketchup

Instead of indulging on the commercial ketchups that fatten you and your loved-ones, elevate your blood pressure and acidify your body, try and make some of your own ketchup…it’s easy and tasty, but most of all FREE of salt, FREE of man-made sugar and FREE of colorings and preservatives. It’s much CHEAPER too (about 70 cents for 12 ounces compared the $3 for a small bottle in the store)!

• 6 ounce can no-salt-added tomato paste
• 1/3 cup tap water
• 2 tablespoons vinegar
• 1/4 teaspoon dry mustard
• 1/4 teaspoon cinnamon
• 1 pinch cloves
• 1 pinch allspice
• 1/8 cayenne pepper
• 1/3 cup brown sugar

In a medium bowl combine all of the ingredients with a wire whisk. Blend well. Scrape the mixture into a container and chill overnight to blend the flavors. Oh, and yes I added some vinegar…just make sure you learn to eat ‘The Alkaline Way’ and keep your body slightly alkaline!
Recipe: Copyright Hillbilly Housewife 2005-2007

I know what you’re thinking…what if I’m at a restaurant or some other place? Well, I guess you won’t take your homemade ketchup everywhere. I recommend you either substitute the ketchup with pure tomato concentrate or spaghetti sauce; or at least limit the amount of ketchup you use. Parents: do NOT let your child squeeze that bottle of ketchup ad libidum. Let them have a little ketchup with their food, but don’t let them have a little food with their ketchup!

Yours in Optimal Health,
Dr. Mike.

Resources:

Challem Jack, Fructose: friend or foe. Parks EJ, LE Skokan, MT Timlin, et al. 2008. Dietary sugars stimulate fatty acid synthesis in adults. Journal of Nutrition 138:1039-1046. Havel PJ. 2006. Dietary fructose: implications for dysregulation of energy homeostasis and lipid/carbohydrate metabolism. Nutrition Reviews 63:133-157. Teff KL, SS Elliott, M Tschop, et al. 2004. Dietary fructose reduces circulation insulin and leptin, attenuated postprandial suppression of ghrelin, and increases triglycerides in women. Journal of Clinical Endocrinology & Metabolism 89:2963-2972. Bray G. 2004. Reply to NJ Krilanovich. American Journal of Clinical Nutrition 79:538-539.

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